Pork Cassoulet

Very Healthy
Health score
73%
Pork Cassoulet
45 min.
10
593kcal

Suggestions

Ingredients

  • slices bacon cut into 1-inch pieces
  • cup bell pepper rings red ()
  • 0.3 teaspoon pepper black
  • pounds pork loin boneless cut into 1-inch cubes
  • 14.5 ounce canned tomatoes diced undrained canned
  • cup carrots sliced ()
  • cup celery sliced
  • pound cannellini beans dried
  • teaspoons thyme leaves dried
  • 0.5 cup cooking wine dry white
  • 14.5 ounce less-sodium chicken broth fat-free canned
  • 1.5 cups bread french cubed (1-inch)
  •  garlic cloves minced
  • 2.5 cups onion chopped
  • 1.5 ounces parmesan cheese fresh grated
  • 0.5 teaspoon salt 
  • tablespoons tomato paste 
  • pound turkey kielbasa cut into 1/2-inch pieces
  • 0.3 cup water 

Equipment

  • food processor
  • frying pan
  • oven
  • blender
  • slotted spoon
  • dutch oven

Directions

  1. Sort and wash beans, and place in a large Dutch oven. Cover with water to 2 inches above beans; bring to a boil, and cook for 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain; return beans to pan. Cover beans with water, and bring to a boil. Cover, reduce heat, and simmer for 20 minutes; drain.
  4. Preheat oven to 30
  5. Add bacon to pan; cook over medium heat until crisp.
  6. Remove bacon with a slotted spoon. Increase heat to medium-high.
  7. Add pork to drippings in pan; cook 5 minutes or until browned, stirring occasionally.
  8. Remove pork with a slotted spoon.
  9. Add the kielbasa; cook for 5 minutes or until browned, stirring occasionally.
  10. Remove kielbasa with a slotted spoon.
  11. Add onion, celery, carrot, garlic, and thyme; saute 4 minutes or until tender. Stir in 1/4 cup water, tomato paste, broth, and tomatoes.
  12. Return beans, bacon, pork, and kielbasa to pan; bring to a boil. Cover and bake at 300 for 1 hour.
  13. Remove 1 cup of beans and vegetables with a slotted spoon.
  14. Place in a blender or food processor; process until smooth. Return to pan. Stir in the wine, salt, and black pepper. Arrange the bell pepper rings evenly over top.
  15. Place the bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 1/2 cups.
  16. Combine with cheese.
  17. Sprinkle cassoulet with the breadcrumb mixture. Return the cassoulet to the oven, and bake, uncovered, an additional 45 minutes.

Nutrition Facts

Calories593kcal
Protein37.6%
Fat21.62%
Carbs40.78%

Properties

Glycemic Index
40.53
Glycemic Load
16.92
Inflammation Score
-10
Nutrition Score
45.052608863167%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.07mg
Hesperetin
0.05mg
Naringenin
0.05mg
Apigenin
0.29mg
Luteolin
0.22mg
Isorhamnetin
2mg
Kaempferol
0.32mg
Myricetin
0.04mg
Quercetin
8.25mg

Nutrients percent of daily need

Calories:592.87kcal
29.64%
Fat:14.07g
21.65%
Saturated Fat:5.1g
31.88%
Carbohydrates:59.7g
19.9%
Net Carbohydrates:46.81g
17.02%
Sugar:9.61g
10.67%
Cholesterol:115.57mg
38.52%
Sodium:1310.69mg
56.99%
Alcohol:1.24g
100%
Alcohol %:0.35%
100%
Protein:55.04g
110.07%
Selenium:67.39µg
96.27%
Vitamin B1:1.27mg
84.91%
Vitamin B6:1.67mg
83.47%
Folate:293.58µg
73.4%
Phosphorus:713.14mg
71.31%
Vitamin B3:13.48mg
67.41%
Vitamin A:2896.35IU
57.93%
Iron:10.21mg
56.73%
Manganese:1.09mg
54.26%
Vitamin C:44.25mg
53.64%
Fiber:12.89g
51.55%
Potassium:1619.5mg
46.27%
Magnesium:166.7mg
41.68%
Vitamin B2:0.69mg
40.31%
Zinc:5.33mg
35.55%
Copper:0.7mg
34.79%
Calcium:207.51mg
20.75%
Vitamin B5:2.01mg
20.12%
Vitamin B12:1.04µg
17.4%
Vitamin K:15.07µg
14.35%
Vitamin E:1.44mg
9.62%
Vitamin D:0.67µg
4.49%
Source:My Recipes